As a nutritionist and healthy snack enthusiast, I’ve perfected these wholesome energy bars that combine the natural sweetness of dates and apples with warming spices. These no-bake bars are perfect for busy mornings, pre-workout fuel, or afternoon pick-me-ups. Drawing inspiration from traditional Middle Eastern date-based treats and modern superfood combinations, these bars offer the perfect balance of protein, fiber, and natural sugars.
Why You’ll Love These Energy Bars
These nutrient-dense bars feature rolled oats for sustained energy, dried fruits for natural sweetness, and a carefully selected blend of nuts and seeds for protein and healthy fats. The aromatic spice combination of cinnamon, ginger, and cardamom not only enhances the flavor but also provides anti-inflammatory benefits.
Time Requirements
- Prep Time: 15 minutes
- Setting Time: 2 hours
- Total Time: 2 hours 15 minutes
Ingredients
Dry Ingredients
- 2 cups (200g) rolled oats
- 1 cup (150g) dried apple, finely chopped
- 1 cup (200g) Medjool dates, pitted
- ½ cup (75g) almonds
- ¼ cup (35g) pumpkin seeds
- 2 tablespoons (30g) chia seeds
Sweetener and Spices
- 2 tablespoons (30ml) maple syrup
- 1 teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground cardamom
Step-by-Step Instructions
- Prepare the Dates
- Place the pitted dates in a food processor
- Process until they form a sticky paste
- Transfer to a large mixing bowl
- Process the Dry Ingredients
- Add oats and almonds to the food processor
- Pulse briefly until coarsely chopped but not powdered
- Transfer to the bowl with the date paste
- Combine All Ingredients
- Add the chopped dried apple, pumpkin seeds, and chia seeds
- Sprinkle in the cinnamon, ginger, and cardamom
- Pour in the maple syrup
- Mix thoroughly using clean hands or a sturdy spatula until well combined
- Form the Bars
- Line an 8×8 inch (20×20 cm) baking pan with parchment paper
- Transfer the mixture to the pan
- Press firmly and evenly using the bottom of a glass or measuring cup
- Ensure the mixture is tightly packed to prevent crumbling
- Set and Cut
- Refrigerate for at least 2 hours or overnight
- Remove from pan using parchment paper
- Cut into 12 equal bars using a sharp knife
- Store in an airtight container
Storage Tips
Store these bars in an airtight container:
- Refrigerator: Up to 2 weeks
- Room temperature: Up to 1 week
- Freezer: Up to 3 months
Nutrition Information
Per bar (based on 12 servings):
- Calories: 185
- Total Fat: 7g
- Saturated Fat: 1g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 5g
- Sugar: 15g
- Sodium: 2mg
Recipe Notes and Tips
- For best results, use fresh, soft Medjool dates. If your dates are dry, soak them in warm water for 10 minutes before processing
- The mixture should be sticky enough to hold together when pressed. If it seems too dry, add an extra tablespoon of maple syrup
- For a nut-free version, replace almonds with additional pumpkin seeds or sunflower seeds
- Feel free to adjust the spice levels to your taste preference
- Using a sharp knife and cleaning it between cuts will help achieve neat, clean-edged bars
These energy bars are not only delicious but also incredibly versatile. They provide a perfect balance of complex carbohydrates, healthy fats, and protein, making them an ideal snack for sustained energy throughout the day. Whether you’re heading to the gym, need a quick breakfast, or want a healthy afternoon snack, these bars will keep you satisfied and energized.
